Welcome back or welcome to the page!
Today I just wanted to take a step back to the beginning and go over the basics of the keto lifestyle. I know I’ve said this before, but it is worth repeating: keto is a lifestyle, not a diet.
You will think it is a diet since you will probably lose some weight, but if you treat it like a diet, then when you are “done” keto, the weight will probably come back.
If you treat keto as a lifestyle, then you will change the way you approach eating, create new habits, and enjoy a lifestyle that involves you with less fat!
That being said, let’s talk about the basics. I will be linking some of the ideas in this post to other posts that I have written that will go into more detail about the concept.
Also, I am not a doctor. Please check with your doctor if you have any medical issues that may be affected by the keto lifestyle.
Let’s get started!
You will need to get rid of all the carb temptations in your house. That includes all the chips and cookies and white bread (even some whole grain bread), bagels, english muffins, carbonated pop, pastries, ice cream, chocolate, candy, and cereal.
Sounds ominous, but remember, keto is low carb, not no carb.
If you have a family, and they are not joining you in this lifestyle change, then you will need to have a separate cupboard for them, and extra willpower for you!
You also may need to cook a separate dish for yourself, or just eat around the carbs. I tend to eat around the carbs. I just don’t put them on my plate (or not as many). No one even questions it anymore, and neither will your family when they start to see the results you will have!
Try to stay under 25 grams of net carbs per day.
K.I.S.S. & Meal Prep
The easiest way to control the food you are going to eat, is to prepare a menu before you shop, and then prepare the meals ahead of time, if possible. Especially lunches. It is too easy to just grab and go in the morning when we are pressed for time. Preparing lunches ahead of time will ensure a keto lifestyle meal at work.
Not only will this allow you to control the carbs, but it will free up time to spend with your family in the evenings, as you won’t be in the kitchen preparing food.
And Keep It Super Simple. Use as few ingredients as possible. There are a million recipes on line that will show you how to cook a keto meal with just a few simple ingredients. Also, it will be so good, that your family will want to try it and then you will be back to preparing one meal as they join you in eating the yummy keto meals!
It is also best to stick to whole foods for the first one or two months of keto. Buy the ingredients from the outer walls of the grocery store (veggies, fruit, dairy, meat), avoiding the aisles of processed foods as much as possible. After a couple of months you can try some of the prepared keto foods like protein bars and shakes.
Just a point about counting calories and “macros” (proteins, fats, and carbs). Don’t worry about all that at the beginning. Just keep track of your carbs for the first couple months. Then, later on, if you want better results, you can start count macros and calories. All part of the keep it super simple process.
It is vitally important to drink lots of fluids. Water is great, about 8 glasses a day. That may seem like a lot, but if you have one glass when you wake up, one right before bed, and one with each meal, that’s already five glasses. Only three more to fit in. And remember, these are 8 oz glasses of water, not water bottle size glasses of water. I like to have a glass of water with each cup of coffee. Coffee will hydrate, but water will hydrate better. And keto coffee?! The best!
There is also the topic of the keto flu and electrolytes. It is a bit of a complex issue, but to avoid getting the flu like symptoms that sometimes accompany the switch to the keto lifestyle (I did not experience them), keep a jar of simple chicken or beef bouillon “soup” (bouillon cubes dissolved in hot water) or broth in the fridge and heat a cup up once a day for a quick snack.
What you need to remember is that you may lose a lot of weight at the beginning of this lifestyle switch-over. That will be water weight that you will be losing, even though you are drinking a lot of fluid. It is the water stored in your cells and the water stored in the fat that you will lose. You may even lose up to 10 pounds in the first week!
After that it may slow down. Don’t be discouraged. Give your body the time it needs to adjust to burning fat for fuel. It doesn’t happen overnight. If you want to accelerate the process, you may want to try intermittent fasting, where you stop eating after dinner and don’t start again until lunchtime (about 18 hours). This will keep your body in ketosis (burning fat) longer and accelerate your weight loss. I go into greater details about intermittent fasting in this post.
But you don’t need to try this right away. Stick with the program. You will see the results. If you do decide to try Intermittent Fasting, then this post will assist you in breaking that fast. What to eat and when.
Remember the reason you started keto was to become more healthy. You didn’t become unhealthy overnight, so it will take a little while to return to health. Keep in mind that adding a regular schedule of exercise will accelerate the progress of weight loss and getting back into shape.
In my humble opinion, you should be vigorously exercising a minimum of 4 days a week, but 6 days a week is better. Lifting weights will build muscle, and muscle will continue to burn fat for 48 hours after you are done exercising. Think about that. While you are enjoying a good book or movie, the muscles you have built will continue to assist you toward your goal of fat loss. Nice!
So there you have it.
Please read other posts on this site for more details.
And remember. Don’t compare yourself to others; even other keto lifestylers. Everyone is different and loses fat at their own pace. Some are faster than others. You stick to the plan that you have laid out and you will reach your goals.
Thanks for listening.
If you have any questions or comments, please leave them below.
See you in the next post.
Have a great day!